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Crab vs. Octopus — In-Depth Nutrition Comparison

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Differences between crab and octopus

  • Crab is higher in copper and folate; however, octopus is richer in vitamin B12, iron, selenium, vitamin B6, potassium, vitamin A, vitamin B3, and phosphorus.
  • Octopus's daily need coverage for vitamin B12 is 1361% higher.
  • Crab has 2 times more folate than octopus. While crab has 51µg of folate, octopus has only 24µg.

The food types used in this comparison are Crustaceans, crab, blue, canned and Mollusks, octopus, common, cooked, moist heat.

Infographic

Crab vs Octopus infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Crab
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 32% 56% 358% 246% 92% 120% 60% 6.1% 489%
Contains more ZincZinc +13.4%
Contains more ManganeseManganese +57.4%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +16.5%
Contains more PotassiumPotassium +143.2%
Contains more IronIron +1808%
Contains more PhosphorusPhosphorus +19.2%
Contains less SodiumSodium -18.3%
Contains more SeleniumSelenium +108.9%
~equal in Copper ~0.739mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Crab
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 30% 24% 0% 14% 18% 71% 54% 150% 4500% 0.25% 18% 44%
Contains more Vitamin EVitamin E +53.3%
Contains more Vitamin B2Vitamin B2 +22.4%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +112.5%
Contains more Vitamin CVitamin C +142.4%
Contains more Vitamin AVitamin A +8900%
Contains more Vitamin B1Vitamin B1 +147.8%
Contains more Vitamin B3Vitamin B3 +37.6%
Contains more Vitamin B6Vitamin B6 +315.4%
Contains more Vitamin B12Vitamin B12 +981.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.9mg
~equal in Choline ~81mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
1
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
30% 2% 4% 61% 3%
Protein: 29.82 g
Fats: 2.08 g
Carbs: 4.4 g
Water: 60.5 g
Other: 3.2 g
Contains more WaterWater +31.7%
Contains more ProteinProtein +66.8%
Contains more FatsFats +181.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +89.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
1
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
36% 26% 38%
Saturated fat: Sat. Fat 0.453 g
Monounsaturated fat: Mono. Fat 0.324 g
Polyunsaturated fat: Poly. Fat 0.477 g
Contains less Sat. FatSaturated fat -55.6%
Contains more Mono. FatMonounsaturated fat +151.2%
Contains more Poly. FatPolyunsaturated fat +84.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crab Octopus
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crab Octopus DV% diff.
Vitamin B12 3.33µg 36µg 1361%
Iron 0.5mg 9.54mg 113%
Selenium 42.9µg 89.6µg 85%
Vitamin B6 0.156mg 0.648mg 38%
Protein 17.88g 29.82g 24%
Potassium 259mg 630mg 11%
Vitamin A 1µg 90µg 10%
Copper 0.814mg 0.739mg 8%
Folate 51µg 24µg 7%
Magnesium 36mg 60mg 6%
Vitamin B3 2.747mg 3.78mg 6%
Phosphorus 234mg 279mg 6%
Vitamin C 3.3mg 8mg 5%
Vitamin E 1.84mg 1.2mg 4%
Calories 83kcal 164kcal 4%
Sodium 563mg 460mg 4%
Zinc 3.81mg 3.36mg 4%
Vitamin B1 0.023mg 0.057mg 3%
Vitamin B5 0.997mg 0.9mg 2%
Calcium 91mg 106mg 2%
Fats 0.74g 2.08g 2%
Manganese 0.074mg 0.047mg 1%
Vitamin B2 0.093mg 0.076mg 1%
Carbs 0g 4.4g 1%
Saturated fat 0.201g 0.453g 1%
Polyunsaturated fat 0.258g 0.477g 1%
Net carbs 0g 4.4g N/A
Cholesterol 97mg 96mg 0%
Vitamin K 0.3µg 0.1µg 0%
Trans fat 0.014g N/A
Choline 80.9mg 81mg 0%
Monounsaturated fat 0.129g 0.324g 0%
Tryptophan 0.226mg 0.334mg 0%
Threonine 0.727mg 1.283mg 0%
Isoleucine 0.776mg 1.298mg 0%
Leucine 1.307mg 2.099mg 0%
Lysine 1.386mg 2.228mg 0%
Methionine 0.452mg 0.673mg 0%
Phenylalanine 0.708mg 1.069mg 0%
Valine 0.806mg 1.303mg 0%
Histidine 0.393mg 0.573mg 0%
Omega-3 - EPA 0.101g 0.152g N/A
Omega-3 - DHA 0.067g 0.162g N/A
Omega-3 - DPA 0.009g 0.012g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab Octopus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
Crab
381%
Octopus
Minerals Daily Need Coverage Score
89%
Crab
150%
Octopus

Comparison summary

Which food is lower in Cholesterol?
Octopus
Octopus is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Octopus
Octopus contains less Sodium (difference - 103mg)
Which food is lower in glycemic index?
Octopus
Octopus is lower in glycemic index (difference - 0)
Which food is cheaper?
Octopus
Octopus is cheaper (difference - $12)
Which food is lower in Saturated fat?
Crab
Crab is lower in Saturated fat (difference - 0.252g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/nutrients
  2. Octopus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174249/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.